Stress management

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Stress management

  1. 1.  It may seem that there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your career and family responsibilities will always be demanding. But you have more control than you might think. In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems.
  2. 2.  Our true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress- inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.
  3. 3. To identify your true sources of stress, look closely at your habits, attitude, and excuses:  Do you explain away stress as temporary (―I just have a million things going on right now‖) even though you can’t remember the last time you took a breather?  Do you define stress as an integral part of your work or home life (―Things are always crazy around here‖) or as a part of your personality (―I have a lot of nervous energy, that’s all‖).  Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
  4. 4. A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:  What caused your stress (make a guess if you’re unsure)  How you felt, both physically and emotionally  How you acted in response  What you did to make yourself feel better
  5. 5. These coping strategies may temporarily reduce stress, but they cause more damage in the long run:  Smoking, Drinking too much, Overeating or undereating, Zoning out for hours in front of the TV or computer, Withdrawing from friends, family, and activities, Using pills or drugs to relax, Sleeping too much, Procrastinating, Filling up every minute of the day to avoid facing problems, Taking out your stress on others (lashing out, angry outbursts, physical violence)
  6. 6.  Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them.  Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.  Take control of your environment  Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.  Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the ―shoulds‖ and the ―musts.‖ Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
  7. 7.  Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.  Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.  Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.  Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.
  8. 8.  Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.  Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.  Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with ―good enough.‖  Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
  9. 9.  How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self- defeating thoughts.
  10. 10.  Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.  Look for the upside. As the saying goes, ―What doesn’t kill us makes us stronger.‖ When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.  Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.  Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
  11. 11.  Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.  Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.  Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.  Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.
  12. 12.  Go for a walk.  Spend time in nature.  Call a good friend.  Sweat out tension with a good workout.  Write in your journal.  Take a long bath.  Light scented candles.  Savor a warm cup of coffee or tea.  Play with a pet.  Work in your garden.  Get a massage.  Curl up with a good book.  Listen to music.  Watch a comedy.
  13. 13.  Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.  Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.  Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.  Avoid alcohol, cigarettes, and drugs. avoid or mask the issue at hand; deal with problems head on and with a clear mind.  Get enough sleep. Feeling tired will increase your stress because it may cause you to think irrationally.

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